Small changes can make a big difference
in reducing your chances of having alcohol-related problems. Here are some strategies
to try. Check off some to try the first week, and add some others the next.

Keeping Track

Keep track of how much you drink. Find a way that works
for you, such as a 3x5” card in your wallet, check marks on a kitchen calendar,
or a personal digital assistant. If you make note of each drink before you drink
it, this will help you slow down when needed.

Counting and Measuring

Know
the standard drink sizes so you can count your drinks accurately (see back page).
One standard drink is 12 ounces of regular beer, 8 to 9 ounces of malt liquor,
5 ounces of table wine, or 1.5 ounces of 80–proof spirits. Measure drinks
at home. Away from home, especially with mixed drinks, it can be hard to keep
track and at times you may be getting more alcohol than you think. With wine,
you may need to ask the host or server not to “top off” a partially
filled glass.

Setting Goals

Decide how many days a week you want
to drink and how many drinks you’ll have on those days. It’s a good
idea to have some days when you don’t drink. Drinking within the limits
below reduces the chances of having an alcohol use disorder and related health
problems.

For healthy men up to age 65 —

no more
than 4 drinks in a day AND

no more than 14 drinks in a week.

For
healthy women (and healthy men over age 65) —

no more
than 3 drinks in a day AND

no more than 7 drinks in a week.

Depending
on your health status, your doctor may advise you to drink less or abstain.

Pacing
and Spacing

When you do drink, pace yourself. Sip slowly. Have no more
than one drink with alcohol per hour. Alternate “drink spacers” —
non-alcoholic drinks such as water, soda, or juice — with drinks containing
alcohol.

Including Food

Don’t drink on an empty stomach —
have some food so the alcohol will be absorbed more slowly into your system.

Avoiding
“Triggers”

What triggers your urge to drink? If certain people
or places make you drink even when you don’t want to, try to avoid them.
If certain activities, times of day, or feelings trigger the urge, plan what you’ll
do instead of drinking. If drinking at home is a problem, keep little or no alcohol
there.

Planning to Handle Urges

When an urge hits, consider these
options: Remind yourself of your reasons for changing. Or talk it through with
someone you trust. Or get involved with a healthy, distracting activity. Or “urge
surf ”— instead of fighting the feeling, accept it and ride it out,
knowing that it will soon crest like a wave and pass.

Knowing Your “No”

You’re
likely to be offered a drink at times when you don’t want one. Have a polite,
convincing “no, thanks” ready. The faster you can say no to these
offers, the less likely you are to give in. If you hesitate, it allows time to
think of excuses to go along.

Additional Tips for Quitting

If
you want to quit drinking altogether, the last three strategies can help. In addition,
you may wish to ask for support from people who might be willing to help, such
as a spouse or non-drinking friends. Joining Alcoholics Anonymous or another mutual
support group is a way to acquire a network of friends who have found ways to
live without alcohol. If you’re dependent on alcohol and decide to stop
drinking completely, don’t go it alone. Sudden withdrawal from heavy drinking
can cause dangerous side effects such as seizures. See a doctor to plan a safe
recovery.

What’s a Standard Drink

In
the United States, a standard drink is any drink that contains about 14 grams
of pure alcohol (about 0.6 fluid ounces or 1.2 tablespoons). Below are U.S. standard
drink equivalents. These are approximate, since different brands and types of
beverages vary in their actual alcohol content.

beer or cooler

malt
liquor

table wine

80-proof
spiritsgin, vodka, whisky, etc.

˜ 5% alcohol:12 oz.

˜
7% alcohol:8.5 oz.

˜ 12%
alcohol:5 oz.

˜ 40% alcohol:1.5
oz.

Many people don’t know what counts
as a standard drink and so don’t realize how many standard drinks are in
the containers in which these drinks are often sold. Some examples:

For
beer, the approximate number of standard drinks in

12
oz. = 1

22 oz. = 2

16 oz. = 1.3

40 oz. = 3.3

For
malt liquor, the approximate number of standard drinks in

12
oz. = 1.5

22 oz. = 2.5

16 oz. = 2

40 oz. = 4.5

For
table wine, the approximate number of standard drinks in

a
standard 750-mL (25-oz.) bottle = 5

For 80-proof spirits,
or “hard liquor,” the approximate number of standard drinks in

a
mixed drink = 1 or more*

a fifth (25 oz.) = 17

a pint (16 oz.)
= 11

1.75 L (59 oz.) = 39

*Note:
It can be difficult to estimate the number of standard drinks in a single mixed
drink made with hard liquor. Depending on factors such as the type of spirits
and the recipe, a mixed drink can contain from one to three or more standard drinks.